Tuesday - 290920
Strength:
Weighted Door Pullups
5-5-5-5-5
Metcon:
For time,
21-15-9:
Thrusters
Burpees over object
Rollups
Goblet Lunges
V-Ups
HSPU (scale for x2 Pushups)
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Sunday - 250525
CrossFit W.O.D: Strength: Sumo Deadlift 5-5-3-3-3 Metcon: 8 Rounds For time: 10 Sit-ups 5 Hang Power Clean (#70/45) 3 Shoulder to overhead (#70/45) CrossFit Strength: Part A: Strict Press 3-3-2-2-1-1-1 Part B: 3 Sets: 8-10 Dual DB seated arnold press + 12 Plank DB Pull Through Metcon:
Saturday - 240525
CrossFit W.O.D: Strength: 12min Build up to Heavy complex: 2 Snatch Balance 1 Overhead Squat Metcon: 10-20-30-40 Toes-to-bar Dual DB Front Squat (#22.5/15x2) Hand release push-ups *After Each Round 200m run
Friday - 230525
CrossFit W.O.D: Skill: 15min Practice work to Handstand (free/walk/kickup to wall) Metcon: 3 Rounds for time: 200m Farmer carry (#32/24x2) 20 Wallball (#10/6) 20 Russian KB Swing (#32/24) Weightlifting: Part 1: 5 sets: 1 High Hang snatch 1 Pausing OHS 45-55% Part 2:
Thursday - 220525
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 5-5-4-4 Metcon: 6 Rounds 3 Min AMRAP of: 2 Wall walks 6 Devil Press (#22.5/15x2) 12 Overhead Lunges (#22.5/15x1) -30 Sec’ Rest- Endurance: 36min AMRAP of: 1 Stairs ascend with KB (#16/12) 15 Medball Clean (#10/